WARMUP/MOBILITY

Big dynamic stretch

OHS warmup
Snatch warmup

WOD A

Snatch Balance x 3

A1) 15 mins to build to a 3RM Snatch Balance – 5 secs pause in the bottom of your 3rd rep. If you don’t pause for 5 secs then the set doesn’t count. Aim for approx your 1RM Snatch weight

A2) 2 sets of 3 reps @ 90% of A1 (5 secs pause on last rep)

A3) 2 sets of 5 reps @ 80% of A1 (5 secs pause on last rep)

WOD B

Snatch Pull x 3

B1) 15 mins to build to a 3RM Snatch Pull – aim for approx your 1RM Snatch weight

B2) 2 sets of 3 reps @ 90% of B1

B3) 2 sets of 5 reps @ 80% of B1

WOD C

Pause Jerk x 2

3 secs pause in dip position, drive from dead stop, no extra bounce
3 secs pause in landing position also

E90SECS x 7 sets:
2 Pause Jerks @ 60-70% of 1RM
Speed and consistency over weight today

Accessory

3 sets, rest 90 secs – 2 mins between sets:
100′ OH inverted KB carry left
100′ OH inverted KB carry right
Crossover Reverse Fly Plyo (3-5 x 5 each round)